{"id":2624,"date":"2024-08-24T18:00:31","date_gmt":"2024-08-24T18:00:31","guid":{"rendered":"https:\/\/amythedietitian.com\/staging\/8011\/?p=2624"},"modified":"2024-08-29T16:13:00","modified_gmt":"2024-08-29T16:13:00","slug":"how-to-create-lasting-habits-that-stick","status":"publish","type":"post","link":"https:\/\/amythedietitian.com\/staging\/8011\/how-to-create-lasting-habits-that-stick\/","title":{"rendered":"How to Create Lasting Habits that Stick"},"content":{"rendered":"\t\t
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For some, creating healthy habits that will actually stick feels impossible, but with the right mindset and tools it can be done to maintain a sustainable healthy lifestyle. Helping people change their habits to improve their health is something I have many years of experience in. Even changing the simplest of behaviors can make a big impact on one’s health.<\/p>

The problem lies when we know that changing our habits can help us feel better, but why is it still SO hard to actually make the change? In theory, habit formation is simple: repeat an action consistently and it will become automatic. Well when it comes to diet and lifestyle habit changes, many factors get in the way of success like mood, life stressors or resistance to change.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Over the years, as a Registered Dietitian\/Health Coach, I have found these 4 key areas to focus on when attempting to change unhealthy habits.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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  1. Create Awareness then get Intentional with your \u201cWhy\u201d<\/li>
  2. Set SMART Goals with Habit Stacking<\/li>
  3. Be consistent (always over perfection)<\/li>
  4. Find accountability (from others or yourself)<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    1 - Create Awareness then Get Intentional with your \u201cWhy\u201d<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Your current behaviors are a reflection of your current reality and even identity. To change habits, you need to start believing new things about yourself. Getting very clear on the person you are and also visualizing who you want to become is very important to jumpstart this process for success. This typically results in aspiring for small wins to become that person. Then get intentional with making changes by asking yourself everyday, \u201cwhat can I do today to align with my future self?\u201d I recommend getting a small dry erase board (or even a post it note) to note your response for a friendly reminder. Understanding the motivations enhances commitment and can serve as a powerful driving force!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    2 - Set SMART Goals with Habit Stacking<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Setting SMART goals by building on existing healthy habits makes a world of a difference when working toward a specific behavior change. According to the American Psychological Association<\/a><\/strong>, people who set goals that are both \u201cstepwise and specific are 90% more likely to succeed\u201d. The framework commonly used are SMART goals<\/a>,<\/strong> which stands for Specific, Measurable, Attainable, Relatable and Timely. SMART goals are best to set on a weekly-basis to build upon to reach your overarching goal. For instance, if your goal is to lose 20 pounds before a big event in 6 months. What do you want to focus on first? Exercise? Diet? Stress Management? I always recommend choosing the \u201clowest hanging fruit\u201d, so they can get quick wins for motivation. For example, walk for 10 minutes after lunch 3 days a week for the next month, then gradually move up to 5 days a week for 15 minutes.<\/p>

    Habits require stable context cues<\/a> <\/strong>to become a routine, so adding a new habit to a pre-existing habit can be helpful. For example, setting a goal to drink 1 glass of water before your existing habit of drinking your morning cup of coffee. This will then become a built-in cue that reminds you to drink a glass of water. Even better put a glass next to your coffee machine as a friendly reminder! Or start to stack on a 10-minute meditation routine after a 20-minute lunch yoga session daily. Correlation of the 2 habits is key to creating sustainability.<\/p>

    It is so easy to overestimate the importance of one defining moment and underestimate the value of making small improvements on a daily-basis. Over time the tiny improvements add up. Atomic Habits by James Clear<\/a><\/strong> is a great resource to reference to learn about the idea \u201cFocus on getting 1 percent better every day.\u201d\u00a0 Give it a read – it’s a goodie!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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